3S Tempo/TT 3S Swim 10-13-13

526510_374331959332768_1717222061_n

SWIM (SS& 3S)
5-10 Minutes Mobility
The Beauty Queen, First Rib Overhead Mob of Death
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Position 11 for Two
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
1500m TT
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 334: Informed Freestyling Always
Drill Work
Pick 3 cycling drills to complete 3 rounds each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
30 Minute TT
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 350: Tack And Floss: Heel Cord Edition
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Leaning Wall Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
30 Minute TT
Hold splits within 3-5 seconds
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
A Better Upper Back Extension-izer
Dynamic warm up
500m easy
5-10 minutes drill work:
The Importance of Stroke Rate
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10k TT
10-15 minute cool down.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s